Push-Up Hand by
A twist on the classic push-up! *Hand by Hand* works your chest & core while improving stability. Try it; feel the burn!
The Push-Up Hand by is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. No equipment needed: it uses just your bodyweight.
Push-Up Hand by Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Push-Up Hand by Variations and Alternatives
How to do the Push-Up Hand by
Start in a standard push-up position with your hands shoulder-width apart, your arms straight, and your body forming a straight line from your head to your heels.
Lower your body towards the ground by bending your elbows, keeping your elbows tucked close to your body.
As you lower down, shift your weight onto one hand while sliding or "walking" the other hand out to the side.
Push back up to the starting position, simultaneously bringing your extended hand back to shoulder width.
Repeat the movement, this time lowering down while shifting your weight onto the opposite hand and sliding or "walking" the other hand out to the side.
Push back up to the starting position bringing the extended hand back to shoulder width.
Continue alternating hands with each repetition.
Perform the exercise for the desired number of repetitions and sets, maintaining proper form and alignment throughout the exercise.
Remember to engage your core and keep your body in a straight line throughout the motion to prevent your hips from sagging or your back from arching. Adjust the speed and intensity to suit your fitness level.
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Push-Up Hand by FAQs
What muscles does the Push-Up Hand by work?
The Push-Up Hand by mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Push-Up Hand by?
None. The Push-Up Hand by is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up Hand by a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Push-Up Hand by go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Hand by variations and alternatives?
Similar exercises include the Archer Push-Up, Chest Tap Push-Up, Dumbbell Bear Crawl Push-Up and Finger Push-Up.
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